The "Girl Scouts of America" embrace the motto "always be prepared," which lays the ground work for acceptance in almost every situation. The farmer plows and prepares the field for planting to yield a better crop. The future bride books a venue for her wedding day and then plans every minutiae during the engagement in order to realize her dream wedding while the groom gets ready emotionally for the lifetime commitment. Nine months of pregnancy provides time for new parents to accumulate the car seats, cribs and tiny clothing along their journey toward responsibility.
It's those abrupt and unexpected incidents like earthquakes and car accidents that really rock our world. Yes, all "control freaks" want to be well prepared by making plans and getting ready. Yet there will always be surprises to challenge us by removing the comfort of predictability. Occasionally when I'm teaching a yoga class, my faithful students will anticipate the next pose by realizing how the previous poses have been preparing the muscles and joints for the next position. While this anticipation may indicate familiarity with the physical purposes of each pose, it also reveals a lack of mindfulness in the present pose. The problem lies during those brief seconds of second-guessing when the mind is not focused on the rhythm of the breath and the body sensations in the present moment. The mind is temporarily out of the body and into a future moment.
If the readers of this blog have been guessing where the revolved standing twists ("Revolved Triangle" and "Revolved Side Angle Pose") of the previous two weeks might lead, this week will help to prepare for that final twisting position, which will be targeted in my blog the last week of April. Another option for those familiar with the intermediate balancing twist called "Revolved Half Moon Pose" would be to practice that pose next week while I'm taking a brief break from blogging. No surprises here---since I won't be writing again until April 27th, you may choose to check out websites like www.yogajournal.com for instructions on "Revolved Half Moon Pose."
This week we'll be preparing the body locks or bandhas in order to provide stability in the one-legged balancing posture called "Warrior III Pose" or Virabhadrasana III, which was also described in the February 9th blog. Preparation implies planning and patience, so let's build a strong foundation for our one-legged balancing postures.
It's those abrupt and unexpected incidents like earthquakes and car accidents that really rock our world. Yes, all "control freaks" want to be well prepared by making plans and getting ready. Yet there will always be surprises to challenge us by removing the comfort of predictability. Occasionally when I'm teaching a yoga class, my faithful students will anticipate the next pose by realizing how the previous poses have been preparing the muscles and joints for the next position. While this anticipation may indicate familiarity with the physical purposes of each pose, it also reveals a lack of mindfulness in the present pose. The problem lies during those brief seconds of second-guessing when the mind is not focused on the rhythm of the breath and the body sensations in the present moment. The mind is temporarily out of the body and into a future moment.
If the readers of this blog have been guessing where the revolved standing twists ("Revolved Triangle" and "Revolved Side Angle Pose") of the previous two weeks might lead, this week will help to prepare for that final twisting position, which will be targeted in my blog the last week of April. Another option for those familiar with the intermediate balancing twist called "Revolved Half Moon Pose" would be to practice that pose next week while I'm taking a brief break from blogging. No surprises here---since I won't be writing again until April 27th, you may choose to check out websites like www.yogajournal.com for instructions on "Revolved Half Moon Pose."
This week we'll be preparing the body locks or bandhas in order to provide stability in the one-legged balancing posture called "Warrior III Pose" or Virabhadrasana III, which was also described in the February 9th blog. Preparation implies planning and patience, so let's build a strong foundation for our one-legged balancing postures.
- Physically---From last week's "Revolved Side Angle Pose" with the right leg forward and bent at 90 degrees, exhale while slowly lowering the right arm down to the floor or onto a block that is placed about 12 to 18 inches in front of the right edge of that foot. While inhaling and pushing off the ball of the back foot, lift the back leg up until it's parallel to the floor. At the top of the inhalation draw up the pelvic floor and abdominal muscles (called the mula bandha and the uddiyana bandha) while engaging the muscles of both legs, and move the left hand to the floor or a block aligned just under the left shoulder. During a long, sighing exhalation bring both hands from the floor and place them together at the heart center in the prayer position called anjali mudra.
- During 2-3 breaths with the locks or bandhas engaged, actively extend the back left foot away from the crown of the head in opposing forces. Consciously center the hips squarely over all four corners of the standing foot. Once this transitional phase of ""Warrior III Pose" becomes stable, inhale both "prayer hands" forward, directly out of the shoulders and gaze at the thumbs for angusta ma dyai drishti. Remain in this intermediate standing balance posture called "Warrior III Pose" (Virabhadrasana III) with spinal extension and a level pelvis for 5-6 deep and victorious ujjayi breaths. If the hamstrings of the standing leg are tight, a slight bend in that knee is better than rotating the pelvic basin away from a level position.
- To switch to "Warrior III Pose" with the left leg forward, exhale both hands softly to the floor (or blocks) as well as the back extended leg. Then step the front foot back into "Downward-facing Dog" before lungeing the left foot forward. Prepare for this balancing pose on the left side by flowing through Parsvottanasana, Parivrtta Trikonasana, and Parivrtta Parsvakonasana from the last three weeks of blogs. After practicing "Warrior III " on both sides for an equal number of breaths, on an exhalation release back to "Down Dog" (May 4, 2009 blog) and then "Child's Pose" (January 10, 2009 blog) before continuing on, or spending at least 5 minutes in "Corpse Pose" (January 24, 2009 blog.)
- Mentally---Notice how the overall volume of the breath is reduced when the locks (bandhas) are engaged to support the torso. While balancing on one leg in "Warrior III Pose" focus the attention on extending through the spine while expanding the ribs three-dimensionally for deep ujjayi breaths since the abdominals remain lifted and will impede "belly breathing."
- Spiritually---While the arms are extended straight out from the shoulders, the hands may be changed into uttarobi mudra by interlacing the last three fingers of each hand and pointing the index fingers forward like a sword. This hand gesture is symbolic of the "Sword of the Spirit" that arms us and prepares us to win our battles with the enemy through the enlightenment of the Holy Spirit when we read God's Word in The Holy Bible. (Read about the "whole armour of God" in Paul's letter to the Church in Ephesus---Ephesians 6: 11-17, KJV.) With this hand gesture we are literally pointing toward a source of strength and wisdom beyond our own in a strong pose that can prepare us for any pending battle that we may foresee. Be encouraged by the words of Jesus that encourage us to believe our God has "prepared a place for us...." so that we don't have to fear death. May you believe the Easter Resurrection of Christ! plf
